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23
Workout

Easy charging for every day - 9

~25 min.
~300 kcal
⁉️ Comments

"Light exercises for every day — 9", "Narrow bench press" and "Frontal squat" will tone your body before the start of the working day. Regular exercise helps to create a healthy habit, which can affect other aspects of life, including sleep and nutrition. Even a short training set helps maintain flexibility and prevents tightness and discomfort in the muscles, which is especially important for people with sedentary work. Do exercises every day — prepare your body and mind for a new working day!

Main exercises
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Lunges L
1
Level: 1
6
W extension
1
Level: 1
8
Narrow press
3
Level: 1
10
Front squats
5
Level: 1
15
Narrow press
3
Level: 1
10
Front squats
5
Level: 1
15
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Forward fold
1
Level: 3
S1
10 sec.
Forward fold
1
Level: 3
S2
10 sec.
Cool down
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Embryo
1
Level: 1
10 sec.

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